Catch the Wave training is a gradual process
where we add Minutes of Running to the training schedule interspersed
with Minutes of Walking. By training a little each day you will
be able to gradually increase your endurance and the time you spend
Running. Before you know it, you'll be Running miles instead of
Minutes!
Training calendar for 2012
Legend:
XT = Cross Train (something very easy on the legs)
Walk 5 then: Jog 4 - Walk 2 (6X) = Walk 5 minutes (warmup) then do this 6 times: jog 4 minutes walk 2 minutes
| Week 1 |
| Monday |
Feb 27 |
Walk or XT |
| Tuesday |
Feb 28 |
Walk or XT |
| Wednesday |
Feb 29 |
Walk 5 then: Jog 1 - Walk 2 (5X) / stretch |
| Thursday |
Mar 1 |
Walk or XT |
| Friday |
Mar 2 |
Walk 5 then: Jog 1 - Walk 2 (3X) / stretch |
| Saturday |
Mar 3 |
Walk or XT |
| Sunday |
Mar 4 |
Walk 5 then: Jog 1 - Walk 2 (3X) / stretch |
|
| Week 2 |
| Monday |
Mar 5 |
Walk or XT or Rest |
| Tuesday |
Mar 6 |
Walk or XT |
| Wednesday |
Mar 7 |
Walk 5 then: Jog 2 - Walk 2 (5X) / stretch |
| Thursday |
Mar 8 |
Walk or XT |
| Friday |
Mar 9 |
Walk 5 then: Jog 2 - Walk 2 (3X) / stretch |
| Saturday |
Mar 10 |
Walk or XT |
| Sunday |
Mar 11 |
Walk 5 then: Jog 2 - Walk 2 (3X) / stretch |
|
| Week 3 |
| Monday |
Mar 12 |
Walk or XT or Rest |
| Tuesday |
Mar 13 |
Walk or XT |
| Wednesday |
Mar 14 |
Walk 5 then: Jog 3 - Walk 2 (6X) / stretch |
| Thursday |
Mar 15 |
Walk or XT |
| Friday |
Mar 16 |
Walk 5 then: Jog 3 - Walk 2 (3X) / stretch |
| Saturday |
Mar 17 |
Walk or XT |
| Sunday |
Mar 18 |
Walk 5 then: Jog 3 - Walk 2 (3X) / stretch |
|
| Week 4 |
| Monday |
Mar 19 |
Walk or XT or Rest |
| Tuesday |
Mar 20 |
Walk or XT |
| Wednesday |
Mar 21 |
Walk 5 then: Jog 4 - Walk 2 (6X) / stretch |
| Thursday |
Mar 22 |
Walk or XT |
| Friday |
Mar 23 |
Walk 5 then: Jog 4 - Walk 2 (3X) / stretch |
| Saturday |
Mar 24 |
Walk or XT |
| Sunday |
Mar 25 |
Walk 5 then: Jog 4 - Walk 2 (3X) / stretch |
|
| Week 5 |
| Monday |
Mar 26 |
Walk or XT or Rest |
| Tuesday |
Mar 27 |
Walk or XT |
| Wednesday |
Mar 28 |
Walk 5 then: Jog 5 - Walk 1.5 (6X) / stretch |
| Thursday |
Mar 29 |
Walk or XT |
| Friday |
Mar 30 |
Walk 5 then: Jog 5 - Walk 1.5 (3X) / stretch |
| Saturday |
Mar 31 |
Walk or XT |
| Sunday |
Apr 1 |
Walk 5 then: Jog 5 - Walk 1.5 (3X) / stretch |
|
| Week 6 |
| Monday |
Apr 2 |
Walk or XT or Rest |
| Tuesday |
Apr 3 |
Walk or XT |
| Wednesday |
Apr 4 |
Walk 5 then: Jog 6 - Walk 1 (6X) / stretch |
| Thursday |
Apr 5 |
Walk or XT |
| Friday |
Apr 6 |
Walk 5 then: Jog 6 - Walk 1 (3X) / stretch |
| Saturday |
Apr 7 |
Walk or XT |
| Sunday |
Apr 8 |
Walk 5 then: Jog 6 - Walk 1 (3X) / stretch |
|
| Week 7 |
| Monday |
Apr 9 |
Walk or XT or Rest |
| Tuesday |
Apr 10 |
Walk or XT |
| Wednesday |
Apr 11 |
Walk 5 then: Jog 7 - Walk 1 (5X) / stretch |
| Thursday |
Apr 12 |
Walk or XT |
| Friday |
Apr 13 |
Walk 5 then: Jog 7 - Walk 1 (3X) / stretch |
| Saturday |
Apr 14 |
Walk or XT |
| Sunday |
Apr 15 |
Walk 5 then: Jog 7 - Walk 1 (3X) / stretch |
|
| Week 8 |
| Monday |
Apr 16 |
Walk or XT or Rest |
| Tuesday |
Apr 17 |
Walk or XT |
| Wednesday |
Apr 18 |
Walk 5 then: Jog 8 - Walk 1 (5X) / stretch |
| Thursday |
Apr 19 |
Walk or XT |
| Friday |
Apr 20 |
Walk 5 then: Jog 8 - Walk 1 (3X) / stretch |
| Saturday |
Apr 21 |
Walk or XT |
| Sunday |
Apr 22 |
Walk 5 then: Jog 8 - Walk 1 (3X) / stretch |
Wednesday is at the lake - Meet across from Green Gables - 5:45pm |
| Week 9 |
|
| Monday |
Apr 23 |
Walk or XT or Rest |
| Tuesday |
Apr 24 |
Walk or XT |
| Wednesday |
Apr 25 |
Walk 5 then: Jog 8 - walk 1 (6X) (at the lake) |
| Thursday |
Apr 26 |
Walk or XT |
| Friday |
Apr 27 |
Walk 5 then: Jog 8 - Walk 1 (3X) / stretch |
| Saturday |
Apr 28 |
Walk or XT |
| Sunday |
Apr 29 |
Walk 5 then: Jog 8 - Walk 1 (3X) / stretch |
|
| Week 10 |
| Monday |
Apr 30 |
Walk or XT or Rest |
| Tuesday |
May 1 |
Walk or XT |
| Wednesday |
May 2 |
Walk 5 then: Jog 8 - Walk 1 (4X) / stretch |
| Thursday |
May 3 |
Walk or XT |
| Friday |
May 4 |
Walk 5 then: Jog 8 - Walk 5 (1X) / stretch |
| Saturday |
May 5 |
RACE DAY! |
| Sunday |
May 7 |
Walk or rest / What's next? |
|
|
